(Photo: The Plight of the Living Dead… )
1 x 9L, 9R @ 1/4 BW
1 x 7L, 7R @ 1/2 BW
3 x 5L, 5R @ as heavy as possible
3 x 3L, 3R @ 1/2 BW
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7L, 7R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 7 kettlebell deadlift @ BW and 3 pull-up immediately following each set of row, and rest up to 1 minute after three movements are complete.
Then:
30 Box jump @ (minimum) 25lb. W, 35lb. M (use bumper plate, increase as desired)
30 Box jump @ 15lb. W, 25lb. M
30 Box jump (unweighted, intelligent increase in height)
30 Reverse lunge box jump
Rest up to :30 sec. between sets, and safety considered, attempt no rest during. Mechanics (start, transition, and finish) govern both weight and height; There is no value to soft, disorganized power movements. Set-up and reset hard, and jump like you mean it. Or, don’t.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
And then, “Time under tension”:
30 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!